Spiced Breakfast Muffin

I know you are just going to love this Spiced Breakfast Muffin recipe. It’s protein rich, gluten-free, grain-free and dairy-free, but super light and fluffy in texture. Its also really easy to whip up and the muffins freeze really well too. My kids often have these on their way to early morning swim squads or for afternoon tea – perfect high energy food! They are only slightly sweet, so if you’d like to add more sweetener for a sweet muffin, do so.

The best breakfast

In my many years consulting as a naturopath and assessing patients diets, the one meal where many people struggled (nutritionally), was breakfast. I found that so many people were searching for more energy, productivity and better general health; spending large sums of money on supplements and searching for the ‘magic bullet,’ but also neglecting the one meal that could improve both their short and long-term health.

Those patients that took my advice and changed their ways reported at follow up consults that since eating a nourishing breakfast, they snacked less and found it easier to make healthier food choices right throughout the day. They had better concentration, a happier mood and more energy to exercise. They also had the motivation to prepare a healthy dinner in the evening.

In my professional opinion, if you want to improve your overall health and wellbeing, start the day right with a nourishing breakfast. That’s the reason why my very first book ‘Rise and Shine’ was focussed on starting the day by fuelling your body with a wholesome brekkie.

Health benefits

There’s so much nutrition in these very low sugar, gluten free breakfast muffins. Sweet potatoes are a fantastic source of fibre and vitamins, while apples add natural sweetness and antioxidants. The nut butter provides healthy fats and protein (along with the eggs and buckwheat flour), making these muffins a satisfying and nutrient-dense breakfast option. The warming spices, such as cinnamon and mixed spice, help regulate blood sugar and enhance flavour.

Ingredients

This recipe combines nutrient-rich sweet potatoes and apples with creamy nut butter to create a dense and deliciously light muffin base. I recipe tested this with almond butter, cashew butter and also ABC (almond, brazil, cashew). The addition of buckwheat flour and bicarbonate of soda (baking soda) helps the muffins rise, while a choice of natural sweeteners like honey or rice malt syrup gives a gentle sweetness.

Instructions to make these gluten-free spiced breakfast muffins

Begin by steaming the diced sweet potato and apple until soft. Puree them in a blender or food processor, then combine with nut butter, spices, eggs, and sweetener. Add the dry ingredients – buckwheat flour and bicarbonate of soda, blending until everything is incorporated. Pour the muffin batter into lined muffin tin and bake until a skewer comes out clean.

Serving suggestions and how to store

These muffins are delicious served warm with a pat of butter or alongside your favourite smoothie. Store them in an airtight container in the fridge for a few days, or freeze for longer storage.

Vary this spiced breakfast muffin to suit your needs

For a nut-free option, substitute the nut butter with sunflower seed butter or hulled tahini. You can also experiment with different gluten-free flours, such as almond meal (almond flour), depending on your preference. If you prefer sweeter muffins, drizzle with honey or maple syrup after baking.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, make ahead, healthy breakfast recipes, click HERE.

Spiced Breakfast Muffin

Prep 10 minutes minutes

Cook 20 minutes minutes

Total 30 minutes minutes

Serves: 12 muffins

These Spiced Breakfast Muffins are a nourishing, gluten-free way to start your day. Made with sweet potato, apple, and a blend of spices, they offer a balance of natural sweetness and warmth from cinnamon and mixed spice. Plus, they pack in plenty of protein and healthy fats thanks to the nut butter base.

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Ingredients

• 200 g sweet potato/s -peeled and diced 1-2cm
• 1 green apple -peeled and diced (large)
• 250 g nut butter (1 cup) *see note below
• 1 tsp ground cinnamon
• 2 tsp mixed spice
• Pinch sea salt
• 3 egg/s
• 85 g rice malt syrup, honey or maple syrup (¼ cup)
• 30 g buckwheat flour (¼ cup)
• 2 tsp bicarbonate of soda

Method

• Preheat the oven to 180℃/350℉ (fan-forced). Line your muffin tray with safe, non-stick large muffin cases.
• Start with steaming the sweet potato and apple until cooked (mine took about 5 minutes).
• Once they are cooked, allow to cool for a few minutes and puree in a food processor or high speed blender. If using a Thermomix, blend 10 seconds, speed 5.
• Add the rest of the ingredients and blend until just combined. If using a Thermomix mix 20 seconds, speed 5.
• Pour the batter into the muffin cases and bake for 15-20 minutes or until cooked (skewer inserted is clean).

Serve

• warm with butter
• with a smoothie (our favourites are Coco-beet Berry Smoothie, Tropical Green Smoothie, or a Chocolate Breakfast Smoothie.

Store

• Store in an airtight container in the fridge or freezer.

Variations

Nut-free

You can sub the nut butter with hulled tahini and/ or sunflower seed butter (Sunbutter). I’ve also had feedback that using regular butter half half with the sun butter works well too (though haven’t tested it myself).

Another flour

You can certainly use another flour if you wish – any flour (except coconut) or even almond meal can be subbed 1:1.

Timesaving tip

Steam your apple/ sweet potato at dinner time and simply blend and bake in the morning - delicious hot muffins for brekkie. 

No sweet enough

These are not super sweet, especially if you make them with rice malt syrup. If you bake them and would like them to be sweeter, then serve with honey or maple. 

 

 

I just adore this recipe, it will definitely become a staple in my household. I’d love to hear what you think, post a comment below and let me know what you think.

Course: Breakfast Snack

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